Switch it up
While trendy ‘health’ foods can be expensive, you can reap many of the same benefits with budget-friendly swaps – read on to learn more
coconut oil
swap
butter or ghee
Although coconut oil is popular as a ‘health’ food, some of the claims associated with it are controversial. Virgin coconut oil (rather than ‘refined’) contains higher amounts of nutrients, such as vitamin E and plant compounds, including polyphenols.
Much of the publicity around coconut oil centres on its primary fatty acid, lauric acid. Previously classed as a medium-chain fatty acid (MCT), which is easily converted to energy and less likely to be stored as fat, more recent studies suggest lauric acid behaves as both a medium- and long-chain fatty acid. Scientists now think evidence relating to the benefits of MCTs may not be as applicable to coconut oil.
Why butter?
Recent evidence suggests dairy may not be as harmful as we once thought. Butter actually contains less saturated fat than coconut oil, as well as providing some of the useful MCT fats that coconut oil is famed for. But, its distinct advantage is its short-chain fatty acids, such as butyrate, which may have the power to improve gut health, prevent disease and regulate the immune system. Butter also provides a wider range of vitamins, including vitamins E, Aand D.
açaí
swap
blackberries
‘The word ‘superfood’ is widely used as a marketing tool’
These small berries grow in the Amazon rainforest. They contain protective plant compounds, including resveratrol and anthocyanins – both are anti-inflammatory and may protect against age-related conditions like heart disease and diabetes.